Tabata (12 mins.)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 minutes total.

• 20s Speed Skaters

• 20s Glute Bridges

There is no competitive score for this workout. Your objective is to maintain a consistent rep count for every 20 second work window across the entire 12 minutes duration. If you manage a specific number of repetitions in your first round, your challenge is to still be hitting that same count in your very last round.

Scaling & Safety

• General Regressions: If side-to-side jumping feels too much for your joints, turn Speed Skaters into a lateral shuffles. Keep your Glute Bridges at a comfortable height and keep your heels planted firmly on the floor.

• Pregnancy (Trimester 2 & 3): Skip all the jumping on Speed Skaters and swap them for a steady power march in place. Take a wider stance than usual for your Glute Bridges to give your bump plenty of space, and check your pace with the talk test.

• Postpartum: High-impact movements like Speed Skaters can put extra stress on your pelvic floor, so feel free to scale them to a simple side step or curtsy lunge if needed. Breathe out gently as you lift your hips on Glute Bridges to support your core.